Standing Cable Hip Extension
Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Standing Cable Hip Extension is a isolation hip hinge movement that primarily targets your glutes. Use as isolation exercise for glute development.
Everything You Need to Know About the Standing Cable Hip Extension
The Standing Cable Hip Extension is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as isolation exercise for glute development. This timing makes the most of your workout and helps you get better results. Who is this for? All levels seeking direct glute activation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Standing Cable Hip Extension — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Standing Cable Hip Extension?
- 1
Attach ankle strap to low cable pulley.
- 2
Face the machine and secure strap to ankle.
- 3
Hold machine for stability and balance.
- 4
Extend working leg straight backward.
- 5
Squeeze glute at full hip extension.
- 6
Return with control against resistance.
What are the best tips for the Standing Cable Hip Extension?
Keep standing leg slightly bent.
Avoid arching lower back excessively.
Focus on glute contraction not height.
Common Standing Cable Hip Extension mistakes
Using momentum to swing the leg.
Bouncing or using momentum during the Standing Cable Hip Extension takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Excessive lower back arching.
A compromised back position during the Standing Cable Hip Extension puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not squeezing glute at peak.
Hip hinge movements like the Standing Cable Hip Extension demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Standing Cable Hip Extension — who it's best for
All levels seeking direct glute activation.
How to Program the Standing Cable Hip Extension
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps per leg. Rest 45 seconds.
What are good alternatives to the Standing Cable Hip Extension?
Cable Kickback
Hip Extension Machine
Donkey Kick
Other Variations
- Kneeling Cable Hip Extension
- Bent Knee Cable Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Standing Cable Hip Extension — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep core engaged throughout.
- Dont hyperextend the spine.